A) EMOM 12 Minute 1: 7-10 strict t2b Minute 2: 30-45sec handstand hold Minute 3: 5-15 strict pull ups (every other round do chin ups) B) Every 2 minutes for 16 minutes 1 push press + 1 split jerk C) Every 6 minutes for 24 minutes With a partner* 1000m row 20 burpees over erg
A) Back squat 20rm – add 3-5% to your weight from week 1 B) 6 rounds 30 double unders 20 wall balls 10 hang snatch, light # -rest 1 minute- Oly 6 sets: high hang snatch + snatch + ohs, work up to heaviest set, rest as needed EMOM 15: high hang clean + clean
-open gym/rest day- Next Friday for the 4th of July we’ll be having just one class in the morning. It’ll be a Hero WOD